Best DASH Diet Recipes Don't miss out on trying any of the following DASH recipes!
The DASH Diet Weight Loss Solution (2012) is an updated version of the DASH diet, with lower starch and “healthy” fats allowed, which claims to be as effective as. Simple Diet Menus - Free Sample Diet Menus. Simplify Your Diet Plan ? Something that doesn't require much thought or preparation? Sample menus for the DASH diet. Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes. Learn about the DASH diet for high blood pressure. The DASH diet includes eliminating high salt, fat, and sugary foods and drinks from the diet (for example, meat. Interested in following the DASH diet but not sure how? Here are sample menus to get you started. A diet menu that you can use as a pattern to plan out a personal menu around? If so, we've got five very simple, very basic diet menus that you can use as a pattern. To personalize, simply adjust the calories within the menu to suit your needs so that they mirror any food selection that is replaced. Today, scrambled eggs and bacon on the breakfast menu and will keep you feeling very full until the lunch hour arrives. We'll then enjoy a hearty bowl of soup or stew along with a small stack of crackers. Whole grain will add goodness and nutritional values to the meal. For dinner, let's look forward to a filet mignon, a baked potato, a dinner roll and juicy melon for dessert. At bedtime, we'll enjoy a skinny shake. Breakfast Menu. 1 slice of white or wheat bread, toasted. AND. 2 slices of bacon, microwaved. Spoon of jam or preserves. Lunch Menu. 1 cup of your favorite stew or soup (about 2. Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing. Saltine Crackers. Banana or 1 Apple. Diet Soda or Tea or Water. Dinner Menu. One 3- ounce filet mignon, broiled, grilled, baked or pan- roasted. Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing. Iced Tea with no calorie sweetener, or plain with lemon. Bedtime or Late Evening Snack - 1 cup skim milk, 1/2 cup of fresh or frozen fruit blended. More Free Recipes. Article Archives. The DASH Diet Named Best Overall Diet - Is It Right for You? The Dietary Approaches to Stop Hypertension, or DASH, diet has been named the best overall diet by U. S. News & World Report for the sixth year in a row, outperforming the popular diet juggernaut Weight Watchers and other heart- healthy plans like the Ornish Diet. DASH was developed specifically to help people lower high blood pressure (hypertension) and is promoted by the National Heart, Lung, and Blood Institute as part of the National Institutes of Health. The food options available on the DASH diet closely mirror the eating plan recommended in the U. S. Department of Agriculture’s My. Plate, with a focus on fruits, vegetables, low- fat dairy, whole grains, poultry, fish, and nuts. It's a diet low in fat, red meat, and sugar, including sugary drinks. The DASH diet specifically meets the low- sodium (salt) requirements that can give people an edge over hypertension. Depending on health needs, people can choose from a plan limiting salt to either 1,5. Here are some of the other daily nutritional goals of the DASH diet plan: Total fat is 2. Saturated fat is 6 percent of calories. Protein is 1. 8 percent of calories. Carbohydrates are 5. Cholesterol is limited to 1. Fiber is 3. 0 grams (g)Track your nutrient and calorie intake for free with Everyday Health's Calorie Counter app. The DASH Diet: How Does It Work? Depending on weight loss or weight maintenance needs, you can choose a DASH diet plan that provides 1,2. People who want to lower their blood pressure should combine the diet with other approaches to managing hypertension, such as getting more exercise, losing weight, and cutting back on alcohol. The DASH diet works by limiting not only salt, but also saturated fat and cholesterol — both of which contribute to heart disease — and by increasing foods that provide fiber, protein, and nutrients thought to help lower blood pressure. The DASH Diet: Sample Diet. Here is a dinner that you might eat on the DASH diet: 3 ounces of turkey meatloaf. Small baked potato topped with 1 tablespoon each of fat- free sour cream and low- fat cheese, and a chopped scallion. Small whole- wheat roll. Cooked spinach. Peach. The DASH Diet: Pros. The DASH diet is recommended for people who want to lower blood pressure, but it's also a great option for anyone who wants to adopt a healthy diet. There are several benefits to following the DASH diet: Long- term potential. The diet offers variety and is easy to follow as a lifelong dietary choice. Health benefits. Studies have shown that people who stick to this diet can lower their blood pressure and their cholesterol. Better nutrition. The DASH diet emphasizes eating whole and fresh foods, because processed and pre- packaged foods often have the most added salt. The DASH Diet: Cons. There are few drawbacks to the DASH diet. Some people may be troubled by the fact that it does not outline a specific way to lose weight.“It is not designed for weight loss, per se, but it offers different numbers of servings for the food groups for different calorie levels, so you could follow a weight- loss diet with this plan,” says Nancy L. Cohen, Ph. D, RD, professor and head of the department of nutrition at the University of Massachusetts in Amherst. Other people may find it hard to adjust to eating as much fiber as the DASH diet recommends. It's a good idea to gradually add high- fiber foods, such as whole grains, fruits, and vegetables, to avoid bloating and discomfort. The DASH Diet: Short- and Long- Term Effects “When tested, it was found that the DASH diet lowered blood pressure in those with both normal blood pressure and high blood pressure. As initially designed, sodium intake should be around 2,3. The DASH diet was even more effective for lowering blood pressure if a lower amount of sodium was consumed,” says Allen Knehans, Ph. D, chair of the department of nutritional sciences at the University of Oklahoma Health Sciences University in Oklahoma City. Longer studies will be needed to determine whether the DASH diet will translate into lower rates of heart disease for those who stick with it over the long term. That said, for many the DASH diet is the perfect one- two punch: a sensible diet for keeping blood pressure levels in check and for losing or maintaining weight.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2017
Categories |